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Showing posts with label vegetables. Show all posts
Showing posts with label vegetables. Show all posts

Monday, September 8, 2014

Garlic Ginger Shrimp Stir Fry

I tried a YUMMY new shrimp recipe tonight! My husband is out of town for work travel (he hates seafood) so I get to try new seafood recipes every once in awhile! This one came from the Steamy Kitchen and reminded me of a PF Chang's recipe I love so much! This one was really easy to make...almost too easy to make.

This one is Gluten free (make sure your soy sauce is Gluten free and read your label on the oyster sauce). I paired this with brown rice, threw in some sugar snap peas and broccoli and it turned out great!

Enjoy!


Ingredients:


  • 2 tablespoons oyster sauce
  • 1 tablespoons soy sauce
  • Handful fresh cilantro, chopped
  • 2 teaspoons cornstarch
  • 1/2 pound shrimp, peeled and deveined (tails left intact optional)
  • 1 tablespoon olive oil, divided
  • 5 stalks green onion, chopped (white and light green parts)
  • 2 garlic cloves, finely minced
  • 2 teaspoons fresh ginger, finely minced or grated


Directions:


  • In a small bowl, combine oyster sauce, soy sauce and cilantro and set aside.
  • Pat the shrimp very dry with paper towels. In a medium bowl, add shrimp and cornstarch and toss to coat.
  • In a wok or large saute pan over high heat, add half the olive oil and swirl to coat the bottom of the pan. When the wok is very hot, add the shrimp in a single layer and cook partially until one side is seared brown, about 1 minute. Flip and sear the other side of each shrimp, about one more minute. They don't need to be cooked all the way through yet. Remove them to a plate or bowl and set aside.
  • Turn the heat down to medium and let wok cool off a bit to prevent the aromatics from burning. Add the remaining olive oil and add green onion, garlic and ginger and stir fry for a minute until fragrant.
  • Pour in the sauce mixture and add the shrimp back into the pan. Stir fry for another minute until shrimp is cooked through. 
  • Add your sugar snap peas and broccoli and stir fry for about 3 to 5 minuted.
  • Serve immediately.

Saturday, January 25, 2014

Grilled Chicken and Vegetable Pasta Salad

I have a tasty one for us today! This one is yummy and healthy! It is super high in protein and fiber and really low in calories. I'm helping a family member look for new recipes that are healthy...yet taste good and ran across this one. We tried it and really liked it!

It's really easy to make and can be made gluten free! Note - if you choose to use Whole Wheat pasta, it's a good source of dietary fiber.

You also don't have to use chicken. You can use tofu if you are looking for a vegetarian version! Chinese-style tofu, which is firmer than Japanese tofu, is the best choice for this recipe.

If you are going gluten free, make sure to use a gluten free pasta. If you are choosing to use tofu and no chicken, use extra-firm tofu and slice it lengthwise into 1/2 inch slices and pop them on the grill.

Try it out!  I found it in an old Pampered Chef book.  I'll also post the nutritional value below.

Ingredients:
  • 1 package of chicken breast tenders OR if using tofu use 7 ounces of extra firm tofu
  • 1 medium red bell pepper, cut lengthwise in half and seeded
  • 1 large yellow squash, cut in half lengthwise
  • 1/2 pound asparagus spears, trimmed
  • 4 ounces of baby portobello mushrooms
  • 1/2 cup reduced-fat balsamic dressing, divided
  • 1/4 cup snipped fresh basil leaves
  • 2 cups uncooked rotini 
  • 1/4 cup grated fresh Parmesan cheese
Directions:
  • Prepare grill for direct cooking. Grill your chicken or tofu until done.
  • Snip basil using a chopper or kitchen shears
  • Meanwhile, cook your pasta according to package directions, drain and keep warm.
  • Brush your vegetables with 1/4 cup of Balsamic dressing. Then take your vegetables and grill them in a grilling basket on the grill for about 10 minutes or until done.
  • Take your chicken or tofu and chop it into bite size pieces.  
  • Combine the pasta, fresh basil, vegetables and chicken or tofu into a large bowl.  
  • Add the remaining Balsamic dressing and stir to combine.
  • Grate Parmesan cheese over the pasta.
  • Serve warm or at room temperature
Yield: 4 servings

Nutrients per serving:
Calories: 290
Total Fat 9g
Saturated Fat 3g
Cholesterol 5mg
Carbohydrates 35g
Protein 18g
Sodium 600mg
Fiber8g










Wednesday, September 5, 2012

Three-Vegetable Penne with Tarragon-Basil Pesto

This has to be one of my all time favorite pasta dishes.   I found this one about a year ago form Rachel Ray and I fell in love with it!!  Pretty easy to make and it can be made with Gluten Free Pasta.  You can also add chicken to this dish if you would like. This one is great with a salad and garlic bread (for those of you who eat wheat). 

The pesto sauce you make with this recipe is really great - one of the better recipes I have had.  This one will serve 4.

Enjoy!

Ingredients:

1 lb of penne rigate (ridged) pasta (or whatever Gluten Free Pasta you choose)
1/2 lb of asparagus, tough ends trimmed
1 small zucchini
1/4 lb thin green beans or regular green beans (stem ends trimmed)
1/4 cup pine nuts
1 cup fresh basil, about 20 leaves
1/2 cup fresh tarragon, leaves stripped from 10-12 stems
A handful of fresh flat-leaf parsley
zest of 1 lemon
1 garlic clove
1/2 cup grated Parmigiano-Reggiano cheese
Course Black Pepper
1/3 cup olive oil

Directions:

Bring a large pot of water to a boil for the pasta.  Salt the water, add the pasta, and cook according to the directions on the package.  Cut the asparagus spears on an angle into 2-inch pieces.  Cut the zucchini into match sticks.  Cut the green beans on an angle into 2-inch pieces.  Add the vegetables to the pot with the pasta after the pasta has been cooking for about 5 minutes.  Boil the veggies and pasta together for 2 minutes. Do NOT overcook your veggies!

While the pasta is working, toast the pine nuts in a small dry skillet until golden, then cool.  Place the nuts, basil, tarragon, parsley, lemon zest, garlic, 1/2 cup cheese, and a little salt and pepper in a food processor.  Turn the processor on and stream in the olive oil until a thick sauce forms.

Scrape the pesto into a large, shallow serving dish.  Add a ladle of hot, starchy pasta water to the pesto.  Drain the pasta and veggies and immediately add them to the pesto.  Toss to coat the pasta and vegetables evenly.  Adjust the salt and pepper to taste.  Serve with extra graded cheese.

Saturday, June 9, 2012

Fire-It-Up Burgers with Grilled Zucchini

I have been on vacation with my family for the past week in San Diego so I have not posted in about a week!  We went to Legoland and my kids keep calling San Diego San Di-lego!  We all had a great time...even though it was cold there...weird for June. 

Anyway... I haven't cooked in a week so I figured it's time to cook and post a new recipe!  This one is easy...its a burger recipe.  I'm actually going to give you 2 recipes today! I love burgers and I love finding different recipes for burgers! 

This recipe came from my grocer....just LOVE their recipes!  It's easy and tastes amazing.  My friends love this recipe and it has become a favorite when we have cook outs at our house!  This one is Gluten Free!  The 2nd recipe is for grill Zucchini.  These zucchini came out of my parent's garden..they were excellent!

Burgers

Ingredients:

1 lb Lean Ground Beef
1 cups of your favorite medium salsa
1/2 cup crushed corn tortilla chips
1 Tbsp garlic salt
1 Tbsp chili powder
1/4 cup chopped green onions (optional)

Directions:

Pre-heat grill to medium-high heat.  Combine beef, salsa and tortilla chips.  Mix in seasonings and the onions.  Shape into  4 burgers.  Grill 5 minutes on each side or until temp in the center reaches 160F. in center.  Add your favorite cheese on top and they are ready to serve.

Grilled Zucchini

2 Fresh Zucchini
Fresh grated Parmesan Cheese (I used Kraft Fresh Grated - see picture below)
Salt to taste
Pepper to taste
Extra Virgin Olive Oil

Take your zucchini and wash them thoroughly.  Cut into long chunks (see photo).  Place the fresh cut zucchini on Reynolds Wrap Non-Stick Foil and turn the edges up slightly.  Spread 1-2 Tbsp of Extra Virgin Olive Oil on zucchini along with salt and pepper and Parmesan cheese.  Grill about 7-10 minutes - or until your desired texture.


Thursday, May 10, 2012

Roasted Green Beans with Mushrooms, Balsamic and Parmesan

Oh my goodness - Pinterest is the BEST place to find recipes!  If you are not on Pinterest, let me know and I'll send you an invite!!  You probably have seen this one out on Pinterest...that's where I found this recipe.  I made it last Sunday night and it was so great!  It's a different way to make green beans but has the best flavor ever!  This one is Gluten Free and really good for you!  Goes great with steak or chicken or fish!  Enjoy!

Ingredients:

8 oz fresh mushrooms, sliced in 1/2 inch slices
1lb fresh green beans, preferably thin French style beans (I get mine at Costco)
1 1/2 Tablespoon Olive Oil
1 Tablespoon balsamic vinegar
salt and fresh ground pepper to taste
2 Tablespoons finely grated Parmesan Cheese

Directions:

Preheat oven to 450F.  Wash mushrooms and let drain.  While mushrooms are drying, trim ends off beans and cut beans in half so they are bite size pieces.

Put cut green beans and mushrooms into Ziploc bag or plastic bowl. Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir until all beans and mushrooms are lightly coated with the mixture.  Arrange in a 13x9 Pyrex dish and cook them for 30 minutes .  Cook until beans are tender and crisp.  All liquid should have evaporated.  Season beans to taste with salt and pepper and sprinkle with grated Parmesan.  Serve hot.  Makes 4-6 servings


Saturday, April 28, 2012

Grilled Asparagus

It's been a week since I have posted!!!  But I'm going to blame it on my husband because he had to travel the earlier part of the week!  And then I had a work function the later part of the week so this is the first opportunity I have had to post!  So - I'll be making up for it this weekend!  Last night for dinner, we had BBQ chicken but after eating not so great this week, I needed something healthy as a side.  So I made my grilled asparagus.  I was also exhausted from my week so I needed it to be simple! This is my recipe I just made up one day.  It's Gluten Free and so good for you!  Below are my super easy instructions for a side that takes a total of 15 min to prep and cook.

Ingredients:

1 Bunch of Fresh Asparagus
Spray Butter (I Cant Believe It's Not Butter is my favorite)
2 pinches of Garlic Salt
1 pinch of fresh ground pepper
1/2 tsp of Parmesan Cheese (I like fresh grated)

Directions:

Take your entire bunch of Asparagus and cut off the tough ends.  Wash well and lay on a piece of aluminum foil or a veggie griller made for your grill.  I like to use aluminum foil personally.  Then, spray your desired amount of butter on your asparagus along with the other ingredients above. I like to fold the edges up on the sides like a little tray...see below.

Then, place the aluminum tray on the grill on the bottom tray and grill for about 7-10 min.  I like my asparagus to be a bit on the crunchier side so I only grill mine for like 7 min.  Once it's done, feel free to add more fresh grated Parmesan cheese!  So easy and so yummy!  Everyone will love it!  Enjoy!!


Friday, April 13, 2012

Extremely Healthy Meatloaf (dont worry - this isnt your TYPICAL meatloaf)

This is one of my favorite recipes!  And it's so healthy!!  I don't like meatloaf, but I LOVE this recipe for meatloaf.  Instead of using ketchup and crackers, this recipe calls for brown rice and salsa.  SO yummy and my kids eat every bite and always want 2nds!!  This one is Gluten Free and Dairy Free!  Full of Veggies and high in protein and fiber!

This one is from South beach Diet.  Enjoy!

Ingredients:

1 tablespoon of olive oil
1/2 onion chopped
1/2 red bell pepper - chopped
1/2 green pepper - chopped
1/2 lb ground turkey meat
1/2 lb ground beef
1 cup of your favorite chunky salsa
1 egg beaten
3/4 tsp salt
1/2 tsp black pepper
1 clove garlic
1/2 cup cooked brown rice

Directions:

Preheat oven to 350.  Heat oil in a pan and take the onions, pepper and saute for about 5 min or until tender.

In a large bowl, combine beef, turkey, salsa, egg, salt, black pepper and garlic.  Stir in the sauteed veggies and then the rice.  Place the mixture in an oblong bread loaf or in a baking dish and form into an oblong loaf. 

Bake for45 min to an hour or until the inserted thermometer reaches 160 degrees and meat is no longer pink.

NOTE FROM CHEF - I've had the best results on this one using the oblong bread loaf. See my picture below for the size I use.  Also - make sure this one you really gage by the thermometer being inserted.  I've noticed on this one that if I make anything else in the oven with it...it takes longer than an hour to cook, so make sure you cook this one by itself in the oven.  Also - this one isn't that appealing when it's done.  The juices from the peppers and onions float to the top...but it tastes AMAZING!  Just letting you know beforehand!

This is a picture of the meatloaf in the oblong bread loaf pan and then I served it with my Roasted Veggies.  See that recipe on my blog too!

Thursday, April 12, 2012

Homemade Vegetable Soup

It has really cooled off here in AZ and the next couple of days are supposed to get cooler!  My friends and family from TN told me it's supposed to get down to like 29 degrees tomorrow night!!  SO - I thought this is a perfect opportunity for me to post my dad's homemade vegetable soup recipe! We have had this in our family since I was a little girl.  I remember coming home from school as a kid and this aroma filling up our house on those cold days.  I think it will always be a smell that reminds me of my childhood and when I make this, it totally takes me back to those wonderful memories of growing up!

I'm not sure where he got this recipe...probably from his mom...but anyway...it's so yummy and great for you!  It's gluten free, dairy free and full of veggies! This goes great with cornbread and as for the meat...feel free to use beef stew meat or ground beef...your choice! You can also add any veggies you really like!  Enjoy!

 Ingredients:
1 Package of beef stew meat
1 large can of tomato juice (get a 46 ounce can)
1 small onion chopped
4 tsp of salt
2 tsp of Worcestershire
1 tablespoon of chili powder
2 bay leaves
3 cans of mixed vegetables (I like the brand Veg All)
1 17 ounce can whole kernel corn
3-4 potatoes cut up (optional)
1 cup chopped carrots
3/4 cups chopped celery

Directions:
Combine the meat, tomato juice, onion and seasonings above and 6 cups of water in a large sauce pan.  Cook that for 2 hours.  Then add the remaining ingredients and cook for 1 additional hour.



Tuesday, March 27, 2012

“Biggest Loser” Asian Lettuce Wraps

This one is yummy!  I grabbed this one from SparkPeople.  This one is great for lunch or a light snack.  It’s similar to PF Chang’s lettuce wraps but it’s made with lean ground beef.  Greg and I love this one!  It’s Gluten free and really high in protein!  This is a great one to store the leftovers in the fridge and eat on for a couple of days!  Enjoy!

Ingredients:
2 lbs extra lean ground beef
1 tsp olive oil
1 red bell pepper, diced
1 cup celery, chopped
½ cup sliced water chestnuts
1 cup green onions
1 ½ Tablespoons fresh ginger root, finely grated
3 cloves garlic
2 tablespoons soy sauce (use Gluten Free Soy Sauce if you are gluten free)
½ tsp red pepper flakes
2/3 cups hoisin sauce
¼ cup sliced almonds
Head of your favorite lettuce (butter, iceburg, Romaine, ect)

Directions:

Sauté bell peppers and celery in oil for 2 min.  Add ground beef, green onions, ginger, red pepper flakes, garlic and water chestnuts.  Stir while cooking for 8 to 10 min, until beef is no longer pink.  Add soy sauce, hoisin sauce and almonds.  Heat thoroughly for 1 minute.  Place 1/16 of beef mixture into each lettuce leaf.  Roll up tightly and serve immediately.


Serves 16

Nutritional Info:

Calories 179.9, Fat 11.1g, carbs 7.7g, Protein 12g

Friday, March 23, 2012

A Breakfast Recipe! Asparagus Frittata

I figured it was about time to post a breakfast recipe since breakfast is the most important meal of the day!  I tend to eat the same things over and over for breakfast…eggs, oatmeal, Ezekiel Bread English Muffin and turkey bacon.  I try to squeeze a fruit in my breakfast too.  But I tried something different this morning and wanted to share it. I found this one from Simply Recipes.  If you like asparagus –you’ll enjoy this one.  This one is fiber filled and full of protein (especially if you serve it with a side of turkey bacon).  This one is gluten free and can be dairy free if you leave the sprinkled cheese off.

Ingredients:
2 teaspoons of olive oil
½ small onion
¼ tsp salt
6-7 stalks of asparagus (tough ends snapped off)
4 large eggs, beaten lightly
1 cup of you favorite cheese – Optional (Gruyere, Swiss or mozzarella)

Directions:

Heat olive oil in a 10-inch oven proof frying pan over medium high heat.  Add onions and salt and cook, stirring occasionally, until onions are softened, about 3 minutes.  Add asparagus, reduce heat to medium low, and cook, covered, until the asparagus are barely tender (about 6 to8 minutes).  Pour in eggs and cook until almost set, but still runny on top, about 2 minutes.  While cooking, pre-heat oven broiler.

Sprinkle cheese (optional) over eggs and put in oven to broil until the cheese is melted and browned, about 3-4 minutes.  Remove from oven with oven mitts and slide frittata onto a serving plate.  Cut into wedges.  Serve with a side of turkey bacon or fresh fruit of your choice.  Serves 4.

Tuesday, March 20, 2012

Flank Steak Stir-Fry with Asparagus and Red Pepper


So here’s my first recipe blog post.  I made this tonight for me and Greg and it was GREAT!  This recipe is gluten free, low carb and very high in fiber.  It left us satisfied without being “too full”.  I served this over brown rice.  Excellent recipe I found from William and Sonoma. It took about 30 minutes total to whip up.

Flank Steak Stir-Fry with Asparagus and Red Pepper

Ingredients:

3 Tbsp Olive Oil

½ lb asparagus, trimmed, cut on the diagonal into 1 ½ inch lengths (about 1 ½ cups)

1lb flank steak, sliced in half lengthwise (along the grain) and then cut into thin strips, 2 inches long and ¼ inch wide (put the steak in the freezer 15 min before slicing to make it easier to slice)

1 red bell pepper, seeded, de-ribbed, and cut into thin strips 2 inches long and ¼ inch wide

2 teaspoons of cornstarch dissolved into 3 tablespoons of water.



All Purpose Stir Fry Sauce

3 Tbsp of Gluten Free Soy Sauce (if you are not gluten free, use regular soy sauce)

1 tsp finely chopped, peeled, fresh ginger (MUST be fresh)

1 small clove garlic, minced

1 green onion, including green tops, chopped

½ tsp chili oil (optional)

Method:

While you are chopping the ingredients in preparation, bring a small saucepan of water to a boil.  Parboil the asparagus pieces for 2 minutes, drain, rinse in cold water, drain and set aside.  If you are planning to serve this dish with rice, in a separate pan, prepare 2 cups of white or brown rice, following the instruction on the rice package.

Prepare the All Purpose Stir Fry Sauce by combining the ingredients in a small dish and set aside.


Stir-fry the asparagus in a wok (or thick-bottomed pan with at least 2’’ sides that can take high heat) in 1 tbsp of olive oil for about 2 minutes until lightly browned.  Remove asparagus from pan and set aside.

Add another 1 Tbsp of olive oil to the pan and stir fry the beef strips, in 2 batches, for 2-3 minutes until browned but still pink inside.  Return the first batch of beef to the pan and add the bell pepper.  Stir and toss. Over high heat until just beginning to wilt, 1-2 min.


Quickly stir the cornstarch liquid and add it to the pan along with the stir fry sauce.  Cook until sauce thickens, 1-2 minutes.  Return the asparagus to the pan, toss to evenly coat and serve with steamed white or brown rice (unless you are going low-carb, in which case, leave out the rice.  Serves 4.


Maple-Roasted Chicken with Vegetables

I love this recipe because it is easy and tasty! I received this one (believe it or not) from my local grocery store. They mailed some coupons to me and sent several recipes and this was one of the recipes included. So make sure you never throw those recipes away! Some are great! This one has a lot of orange veggies and your kids will love it because of the drumsticks, sweet potatoes and carrots “taste kinda like candy” (per my kiddos). This one is gluten free, dairy free and really good for you!
Ingredients:
  • 1 ½ lbs. chicken thighs and drumsticks (make sure to get the boneless/skinless thighs)
  • Poultry seasoning to taste
  • Salt and pepper to taste
  • 2 cups carrots, cut into 1-inch pieces
  • 3 cups sweet potatoes, peeled and cut into 1-inch pieces
  • ½ red onions, cut into 1-inch pieces
  • ¾ cup maple syrup (I use organic)
  • 2 Tbsp. olive oil
  • 2 Tbsp. fresh thyme, chopped
Directions:
Arrange the chicken in a 9X13 in Pyrex dish. Sprinkle chicken with poultry seasoning, salt and pepper. Place the carrots, sweet potatoes and onion in the dish. Drizzle with maple syrup and olive oil. Sprinkle with thyme to coat.

Cover with foil and bake at 375F for 45 min. Remove the foil, stir and cook for another 15 min longer or until the chicken is golden brown and a meat thermometer registers 165F.  Let stand, covered with foil, for 5 to 8 min before serving. Refrigerate any leftovers.

Serves 4
Recipe source: inspired by local grocery

Monday, March 19, 2012

Southwest Stew

It’s actually COLD here in Phoenix, AZ! We had a hailstorm yesterday and the kids were like, “Mommy!  It’s snowing!!”  So I figured it was time to get out my daddy’s Southwest Stew recipe for this cold weather! This one is SOOO easy! I have no idea where my dad got this recipe. It’s been in my family since I was a little girl. This recipe is high in fiber, low carb and gluten and dairy free. I made a pot last night in the crock pot so I can eat on it this week for lunch! This dish goes great over rice or with cornbread. If you are watching your carbs, skip the rice and cornbread. For toppings, my dad always sprinkled his favorite shredded cheese on top and added a small spoonful of sour cream. Enjoy this one, it's a family favorite. 
Ingredients:
  • 2lbs of ground beef
  • 1 ½ cup of diced onion
  • 1 can (28 ounces) tomato, petite diced, liquid reserved
  • 1 can (16 oz.) pinto beans, rinsed and drained
  • 1 can (17 oz.) whole corn drained
  • 1 cup of Pace Picante Sauce (I recommend Medium)
  • ¾ cups water
  • ½ tsp. chili powder
  • ½ tsp. ground cumin
  • ½ tsp. garlic powder
  • ½ tsp. black pepper
  • 1 tsp. salt
Directions:
Combine all ingredients above into a crock pot and stir well. Cook for 2- 3 hours on high. Optional – sprinkle cheese or add sour cream as a topping.  


Sunday, March 18, 2012

Herbed Cream Cheese and Walnut Spread

Ok, so this one is yummy and a great alternative to your typical “ranch” dressing with your veggies. I’m a huge believer of eating a small snack in between meals so you don’t overeat at your meal because you were starving…but sometimes it's hard to find new and healthy snacks! This Herbed Cream Cheese and Walnut spread will go great with celery, but I have started to add additional raw veggies like carrots, cucumbers, fresh peppers and cauliflower to mix it up a bit! Or, eat it with crackers. This will last in your refrigerator for several days and it’s a quick "grab it and go" for your busy day!  If you don’t have a dairy allergy, you’ll love this one! My mom showed me this one years ago and I've been making it every since!

Ingredients:
  • ½ cup walnuts
  • 1 package of reduced fat cream cheese 
  • 1 Tbsp. chopped fresh chives
  • A dash of Salt and Pepper to taste
  • 15 med celery stalks (each about 9 “long) – or other raw veggies you like
Directions:
Heat oven to 275F. Spread walnuts on a baking sheet and bake until fragrant and toasted, about 10 minutes. Then, roughly chop the walnuts. Combine the walnuts, cream cheese and chives in a mixing bowl. Mix well. Add salt and pepper to taste. Using a rubber spatula, fill each celery stalk with about 1 tablespoon of the cream cheese mixture. Cut each stalk in half or cut several raw mixed veggies and dip into your spread.


Nutritional Value:
Makes 10 (3 piece) servings
Per Serving 90 cal, 4g protein, 4 g carbs, 7 g fat, 3 g sat fat, 1 g fiber, 115 mg sodium


Recipe source: inspired by South Beach Diet

Saturday, March 17, 2012

Oven Roasted Vegetables


I have a hard time coming up with new side dishes. It seems like we have the same side dishes over and over again. I discovered this Oven Roasted Vegetables side dish from The South Beach Diet cookbook and decided I would try my own version of this recipe to make it my own. My new recipe is now one of our family favorites and compliments a lot of different dinners! This one is Gluten Free, low carb and high in fiber! This one is a MUST try!!
Ingredients:
  • 1 medium zucchini, cut into bite size pieces
  • 1 medium squash, cut into bite size pieces
  • 1 medium red bell pepper, cut into bite size pieces
  • 1 medium yellow bell pepper, cut into bite size pieces
  • 1 pound fresh asparagus, cut into bite size pieces
  • 1 package of fresh sliced mushrooms
  • 1/2 head of fresh broccoli
  • 1 sweet onion
  • 3 tablespoons extra-virgin olive oil
  • 1 tsp salt
  • ½ tsp freshly ground pepper
Directions:
  • Heat oven to 450F. 
  • Place zucchini, squash, peppers, asparagus, onion, mushrooms and broccoli in a big bowl. 
  • Toss with olive oil, salt and pepper and mix to coat. 
  • Spread the vegetables in a single layer on a cookie sheet. If you have a Demarle cookie sheet, that works best due to the non-stick texture.
  • Roast in the oven for 30 to 40 minutes, stirring occasionally, until vegetables are lightly browned and tender.

 




Nutritional Value: 
Per Servicing 170 calories, 5g protein, 15g carbohydrates, 11g fat, 2g saturated fats, 586 mg sodium, 0 mg cholesterol, 5g fiber

Recipe Source: inspired by Southbeach Diet
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